What lifestyle changes can help an insomniac improve their sleep?

Insomnia can be a challenging condition, but certain lifestyle changes may help improve sleep quality. According to Fleming, establishing a consistent sleep routine is crucial for managing insomnia. This means going to bed and waking up at the same time every day, even on weekends. Additionally, creating a relaxing bedtime routine, such as reading a book or taking a warm bath, can signal your body that it’s time to wind down.

Another important aspect is managing stress, as highlighted in the research. Stress can significantly impact sleep, so finding ways to relax and reduce anxiety can be beneficial. Techniques such as deep breathing, meditation, or gentle yoga before bed might help calm the mind.

Moreover, it’s important to create a comfortable sleep environment. This includes having a dark, quiet, and cool room, as well as a comfortable mattress and pillows. Avoiding caffeine and heavy meals close to bedtime can also contribute to better sleep.

For those struggling with mental health issues alongside insomnia, reaching out for support is important. Resources like 988lifeline.org provide assistance for mental health concerns.